Workout of the Day

Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

 
Weekly challenge

Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB

 

Strength:
Weighted ring dips
8x3x5RM

 
Skill:
kipping pullup

Metcon:
20-15-10-5
Pullup
Goblet squat

 

Intermediate CrossFit
Complete at the OPEN GYM!!!
Sholder+ankle mobility.
Strict press 5×70% 3×75% 3×80% 2×85%
Strict! ring dips 5×10 (add weight if needed), if you can perform sets of 10 so perform 10×5.

 

MetCon:

For time
1k run
100 walking lunges
1k run

Post your scores to the Whiteboard.

 

Post your scores to the Whiteboard.